Slam Dunk Chili

Discussion in 'Food and nutrition' started by Marty Norton, Apr 3, 2005.

  1. Marty Norton

    Marty Norton Guest

    * Exported from MasterCook *

    Slam-Dunk Chili

    Recipe By :
    Serving Size : 6 Preparation Time :0:00
    Categories :

    Amount Measure Ingredient -- Preparation Method
    -------- ------------ --------------------------------
    1 Tbsp. extra virgin olive oil
    1 medium yellow onion -- chopped
    1 medium green bell pepper -- chopped
    1 Tbsp. finely chopped garlic -- or about 3 cloves
    1 jalapeno peppers -- seeded and minced (1 to 3)
    1 Tbsp. ground cumin
    2 tsp. ground ancho chile -- or 1 1/2 Tbsp.
    chili powder 1 tsp. dried oregano
    2 cans pinto beans -- (15 oz.) rinsed and drained*
    1 can diced tomatoes -- (14 oz.) drained
    2 cups fat-free vegetable broth -- divided
    1/4 cup chopped cilantro leaves
    2 Tbsp. mesa or corn meal
    Salt and freshly ground black pepper
    to taste

    *Note: You can use a mixture of canned beans such as black, kidney, white
    or garbanzo beans, instead of just pinto beans.

    In a medium Dutch oven or a large pot, heat the oil over medium-high heat.
    Saute the onion, bell pepper and garlic in oil until the onion is
    translucent, about 4 minutes. Add the jalapeno pepper(s), cumin, ancho
    chile or chili powder and oregano. Stir it until the spices are fragrant,
    about 1 minute, but don't let them burn. Add the beans, diced tomatoes,
    cilantro and all but 3 tablespoons of vegetable broth. Set the remaining
    vegetable broth aside. Bring the chili to a boil. Reduce heat and simmer,
    uncovered, about 10 minutes. Meanwhile, place the mesa or corn meal in a
    small bowl. Mix in the reserved vegetable broth, stirring to make it
    smooth. Blend the corn mixture into the chili, mixing it well. Add the
    salt and pepper, if desired. Continue simmering for 10 minutes. For the
    best flavor, let the chili sit at least 1-2 hours in the refrigerator.
    Reheat and serve.

    Makes 6 servings, about 1 cup per serving.

    Per serving: 181 calories, 4 g total fat (<1 g saturated fat), 29 g
    carbohydrate, 9 g protein, 9 g dietary fiber, 682 mg sodium.


    Source: "aicr newletter" "Judy Kujawa" <[email protected]>

    - - - - - - - - - - - - - - - - - - -

    Per Serving (excluding unknown items): 262 Calories; 3g Fat (11.3%
    calories
    from fat); 14g Protein; 46g Carbohydrate; 17g Dietary Fiber; 0mg
    Cholesterol; 12mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat;
    1
    Vegetable; 1/2 Fat.

    NOTES : Rustle up a pot or two of chili during this March Madness season
    for your gang. It's a real slam-dunk, full of taste, phytochemicals,
    fiber and vitamins. Easy to make and serve, this hearty one-pot meal will
    satisfy the biggest of appetites. Prepare it the night before, or as
    you're watching the games. Use any leftovers for fajitas or enchiladas
    later in the week. If you like a lot of kick, use three jalapeno peppers.
    Don't like spice? Just reduce or eliminate the spices to keep the chili
    mellow.


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